MARINE CORPS BASE QUANTICO, Va. (April 15, 2013) -- Spring is here. As warmer weather rolls in and the final dates for the physical fitness test are quickly approaching, the base fitness trainers have put together a series of exercises designed to improve fitness test scores and overall fitness. This week is the Atomic Push Up.
This exercises are designed to be done with the aid of a suspension training system and are recommended to be conducted three times a week in three sets of 30 seconds each, with one minute of rest between each set.
The Atomic Push-Up is an exercise intended to help build upper body strength when conducted properly. This exercise works the core, chest, shoulder and tricep muscle groups.
Place your feet securely in the suspension bands with your toes pointed downward. Place yourself in the push-up position. Keeping the abdominal, glute and quadricep muscle groups engaged, push your body upward until your body creates a 90-degree angle with your arms. While in that position, bring your knees forward toward your chest. Return your knees back to the starting position. Lower your body downward until your chin or chest touches the floor. Perform a push-up, returning to the starting position. Repeat the exercise.